Roasted Arctic Char and Fennel
1 serving of roasted arctic char and fennel contains 261 Calories. The macronutrient breakdown is 20% carbs, 53% fat, and 27% protein. This is a good source of protein (33% of your Daily Value), fiber (16% of your Daily Value), and potassium (18% of your Daily Value).
- Makes
- 4 servings
- Prep Time
- 15 minutes
- Cook Time
- 35 minutes
Ingredients
Directions
- Put oven rack in lower third of oven and preheat oven to 425F.
- Cut stalks from fennel bulbs, then chop enough fronds to measure 1/4 cup. Remove any discolored parts from bulbs and quarter bulbs lengthwise, then cut lengthwise into 3/4-inch-thick slices using slicer.
- Toss fennel with oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper in a 13- by 9-inch (2-quart) glass or ceramic baking dish. Cover tightly with foil and roast 10 minutes, then remove foil and roast 5 minutes more.
- Meanwhile, rinse fish and pat dry. Sprinkle with remaining 1/4 teaspoon salt and 1/4 teaspoon pepper. Put fish, skin side down, on fennel in baking dish, spooning some of fennel over fish. Return baking dish to oven and roast, uncovered, until fish is opaque and just cooked through, 10 to 12 minutes.
- Sprinkle fennel fronds over fish and drizzle with olive oil. Serve with orange wedges for squeezing over fish.
Nutrition Facts
For 1 serving of roasted arctic char and fennel (243g)
Nutrient | Value | %DV |
---|---|---|
Calories | 261 | |
Fats | 16g | 20% |
Saturated fats | 2g | 12% |
Trans fats | 0g | |
Cholesterol | 46mg | 15% |
Sodium | 539mg | 23% |
Carbs | 13g | 5% |
Net carbs | 9g | |
Fiber | 4g | 16% |
Sugar | 8g | |
Protein | 18g | |
Calcium | 108mg | 11% |
Iron | 2mg | 27% |
Potassium | 831mg | 18% |
Vitamin D | 3μg | 21% |
Vitamins and Minerals | ||
Alpha carotene | 2μg | |
Beta carotene | 708μg | |
Caffeine | 0mg | |
Choline | 70mg | 13% |
Copper | 0.2mg | 27% |
Fluoride | 0.1μg | |
Folate (B9) | 54μg | 13% |
Lycopene | 0μg | |
Magnesium | 42mg | 10% |
Manganese | 1mg | 40% |
Niacin | 4mg | 28% |
Pantothenic acid | 2mg | 38% |
Phosphorus | 261mg | 37% |
Retinol | 13μg | |
Riboflavin (B2) | 0.3mg | 26% |
Selenium | 11μg | 20% |
Theobromine | 0mg | |
Thiamine | 0.3mg | 24% |
Vitamin A IU | 1260IU | |
Vitamin A | 74μg | 8% |
Vitamin B12 | 6μg | 257% |
Vitamin B6 | 0.2mg | 19% |
Vitamin C | 35mg | 39% |
Vitamin D IU | 122IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 3μg | |
Vitamin E | 2mg | 16% |
Vitamin K | 80μg | 67% |
Zinc | 1mg | 7% |
Sugars | ||
Sugar | 8g | |
Sucrose | 2g | |
Glucose | 1g | |
Fructose | 1g | |
Lactose | 0g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 2g | 12% |
Monounsaturated fats | 10g | |
Polyunsaturated fats | 2g | |
Trans fats | 0g | |
Fatty Acids | ||
Total omega 3 | 1g | |
Total omega 6 | 0g | |
Alpha Linolenic Acid (ALA) | 0g | |
Docosahexaenoic Acid (DHA) | 0.4g | |
Eicosapentaenoic Acid (EPA) | 0.2g | |
Docosapentaenoic Acid (DPA) | 0.1g | |
Amino Acids | ||
Alanine | 1g | |
Arginine | 1g | |
Aspartic acid | 2g | |
Cystine | 0.2g | |
Glutamic acid | 3g | |
Glycine | 1g | |
Histidine | 0.5g | |
Hydroxyproline | 0g | |
Isoleucine | 1g | |
Leucine | 1g | |
Lysine | 2g | |
Methionine | 0.5g | |
Phenylalanine | 1g | |
Proline | 1g | |
Serine | 1g | |
Threonine | 1g | |
Tryptophan | 0.2g | |
Tyrosine | 1g | |
Valine | 1g |